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Tabbouleh Burgers

Yield 6 servings

Ingredients

  • 1 cup chopped seeded peeled cucumber
  • 1/2 cup plain low-fat yogurt
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon rice vinegar
  • 1/8 teaspoon salt
  • 3/4 cup uncooked bulgur
  • 1/2 cup boiling water
  • 2 tablespoons fresh lemon juice
  • 4 teaspoons olive oil, divided
  • 1/4 cup finely chopped green onions
  • 2 tablespoons chopped pistachios
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 2 garlic cloves, minced
  • 1/4 cup chopped fresh parsley
  • 1 (15-ounce) can chickpeas (garbanzo beans), drained
  • 2 tablespoons all-purpose flour
  • 2 large egg whites, lightly beaten
  • Cooking spray
  • 6 (1 1/2-ounce) hamburger buns
  • Parsley sprigs (optional)

Nutrition Information

  • calories 341
  • caloriesfromfat 21 %
  • fat 8 g
  • satfat 0.9 g
  • monofat 3.7 g
  • polyfat 7.9 g
  • protein 13.7 g
  • carbohydrate 55.9 g
  • fiber 5.9 g
  • cholesterol 1 mg
  • iron 3.8 mg
  • sodium 414 mg
  • calcium 120 mg

How to Make It

  1. Combine first 5 ingredients in a small bowl; cover and chill.

  2. Combine bulgur, boiling water, and lemon juice in a bowl; stir well. Let stand 30 minutes or until liquid is absorbed.

  3. Heat 2 teaspoons oil in a large non-stick skillet over medium heat. Add green onions and the next 6 ingredients (green onions through garlic); sauté 1 minute or until green onions are tender. Remove from heat; stir in parsley.

  4. Place chickpeas in a food processor; process until ground. Add chickpeas and green onion mixture to bulgur mixture; toss well. Add flour and egg whites; stir well. Divide mixture into 6 equal portions, shaping into 3-inch patties.

  5. Heat 2 teaspoons oil in skillet coated with cooking spray. Place over medium heat until hot. Add patties; cook 3 minutes on each side or until browned. Place patties on bottom halves of buns; dress with parsley sprigs, if desired. Top each with 1/4 cup cucumber sauce and top half of bun.